Two Different Paleo AIP Reintroduction Methods

Learn About the Two Different Paleo AIP Reintroduction Methods, How They Differ, and Which One May be Best for You!

Did you know that there is more than one method to reintroducing foods on the Paleo Autoimmune Protocol?

These two reintro methods are similar when it comes to tracking reactions, which foods you reintroduce, in what order you reintroduce the foods. Though they are different in the area of how long to wait in between each introductory food before attempting the next food.

These methods are what I like to refer to as:

• The Wait 5 Method
• The 3+7 Method

I personally have tried both methods multiple times and have used the differing methods with my coaching clients with great success!

But how do you decide which method to use? Read on below to learn more and then decide which one seems like the best choice for you!

Two Different Paleo AIP Reintroduction Methods

First, decide how long you want your reintroduction process to take.

Choose which reintroduction foods are the foods which you plan to eat regularly. Then decide on which foods you only intend to eat once in a while.

For example:

a) You would like to enjoy 1 cup of Swiss-processed organic decaf coffee in the mornings every day.

b) You would like to have a cup of white rice once per week when you make a “take out” style dinner at home.

c) You would like to enjoy the cheese on a cheese board with friends during your monthly pal’s night out once per month.

Consider this when deciding – There are two types of reactions:

1. A strong, immediate, intense reaction.
2. A cumulative inflammatory response that becomes more noticeable with regular consumption.

The Wait 5 method is quicker and is mostly best for checking for strong reactions. The Wait 3 Plus 7 method is slower-paced and is mostly best for determining both a strong reaction as well as a cumulative reaction with regular consumption.

So, ask yourself this…do you want to just increase the variety of foods you can include in your diet, or do you want to test each food to see if you can eat it regularly? You can always start with one method and then if you find it is initially not working for your specific needs or reactions, switch to the other.

Though once you have made your final decision, I suggest sticking to that method so that way your reintroduction timeline is streamlined and cohesive.

THE “WAIT 5” REINTRODUCTION PROCESS

(PER THE LOVING DIET)

This is the speedier reintroduction method I use most with my clients and in my DIY program! We use these reintroduction stages as a starting point.

1. One food at a time: During reintroduction, you will introduce one new test food at a time. Please don’t rush it or you are likely to become confused with which foods are causing the reaction.

2. Breakfast: Start off by eating a tiny amount of the specific test food. (If you are a 6-Week Reintro Ready student of mine, refer to the calendar in your current week’s Suggested Meals, Shopping List, & Recipes guide for varying test food measurement.) Wait for 15 minutes. If there is any reaction, stop immediately and do not reintroduce.

3. Lunch: If there was no reaction by now, eat a slightly larger amount of the test food at lunch. Again, if there is any reaction, stop immediately.

4. Dinner: If there was no reaction by now, eat a small portion of the test food with dinner.

5. Wait 5: Stop eating the food. If you had no reactions at breakfast, lunch, and dinner, you would now wait 5 days and observe for any reactions during this time.

6. Pause: Do not reintroduce any new foods during this time.

7. Assess: If there is still no reaction to this specific food, you can add this back into your diet

8. Return if Necessary: If you had a reaction either during the reintro day or during the 5-day waiting period, return to the AIP elimination phase until the flare up subsides.

9. Journal: If you do have a reaction, record it in your journal. Also record successful foods in your journal

THE “WAIT 3 PLUS 7” REINTRODUCTION PROCESS

(PER PHOENIX HELIX)

This reintroduction method is best reserved for those who would like to take the process more slowly.

1. Select a food to reintroduce from Stage 1 and prepare it.

2. Eat a ½ tsp of the food and wait 15 minutes. If you have any reaction, do not continue. If no reaction occurs, eat 1 tsp of the food and wait another 15 minutes. If you have any reaction, do not continue. If no reaction occurs, eat 1.5 tsp of the food and wait 2-3 hours. If you have any reaction, do not continue. If no reaction occurs, move onto step 3.

3. Eat a regular sized portion of the food and then wait 3 full days. Don’t reintroduce any other foods during this time. Be sure to track reactions in your Symptom Tracker Journal. If you have no reactions, move onto step 4.

4. Eat a little bit of this food everyday for a full week (we do this because there are two types of reactions: A strong reaction which would have been identified in step 2 or 3 and a cumulative inflammatory response that becomes more noticeable with regular consumption). Again, track your symptoms. If you have no reactions then that food is safe to bring back into your diet and you can begin reintroducing your next food.

Why I Mostly Use “Wait 5” In My Coaching

In my Reintro Ready program I have chosen to use the Wait 5 process because it is a safe and effective method for most people, and it is the quickest way to reintroduce foods!

For many of my 1:1 coaching clients that I have worked with during the Reintroduction process, this is the best option because they usually have already attempted some reintroductions, may have already been successful with a few of them, and/or they are feeling eager and emotionally ready to finally get some of the foods back into their diet that they felt were failed reintroductions during their own attempts.

Being that my Reintro Ready program is only 6 weeks long, it is important to me that we try to get through as many reintroductions, but as safely as possible. This is so that you have lots of practice tracking your symptoms and listening to your body so that you can eventually independently decide if a food is a successful reintroduction for you or not. Then later if you so choose, you can go and test some of your favorite foods that you wish to consume regularly using the 3/7 method and check for a cumulative inflammatory response.

Whatever you do, just do not rush it, and be sure to tune in and listen to your body.

Now that you know Two Different Paleo AIP Reintroduction Methods, do you feel more encouraged to start?

Or if you’re not feeling quite ready for reintroductions just yet…let my FREE Reintro Readiness Bundle help you get a pinky toe in the door of AIP reintros!

Claim your bundle here! You’ll get an AIP Reintroduction Readiness Checklist to assess your reintro readiness, my 5-step Food Freedom Framework to help you find your personalized version of food freedom, PLUS, get a Stage-1 Reintro Recipe Packet!